Heel Pain – What’s Behind the Ache?

When dealing with heel pain, a sharp or dull discomfort at the back of the foot that spikes after standing or walking. Also known as calcaneal discomfort, it often signals underlying issues like plantar fasciitis, inflammation of the thick band of tissue under the arch or Achilles tendinitis, irritation of the tendon connecting calf muscle to the heel bone. Managing swelling, fluid buildup that makes the area tight and painful and using proper foot orthotics, supportive inserts that correct foot mechanics are common strategies. Heel pain often results from excessive strain on these structures, and the right support can break the cycle.

Common Triggers and How They Connect

Excessive foot pronation, tight calf muscles, or sudden increases in activity all put extra load on the plantar fascia and Achilles tendon. When that load builds up, the tissues inflame, leading to the sharp sting you feel after a morning walk. Swelling follows inflammation, creating a tight feeling that worsens the discomfort. In many cases, a simple change in footwear – like shoes with good arch support and cushioned heels – reduces the strain and lets the inflamed tissue heal faster. If you ignore the warning signs, the body may develop a heel spur, a tiny bony growth that adds another source of pain. Understanding these links helps you target the right fix rather than just masking the symptom.

For relief, start with the RICE protocol: Rest the foot, apply Ice for 15‑20 minutes a few times a day, compress with a soft bandage if swelling is noticeable, and elevate the leg to reduce fluid buildup. Cold therapy works because it narrows blood vessels and curbs inflammation. After the first 48‑72 hours, you can switch to gentle heat – a warm towel or a heating pad – to improve tissue flexibility before stretching. Stretching the calf and the plantar fascia, either with a wall push‑up or a towel pull‑through, lengthens tight muscles and lessens tension on the heel. Adding a night splint keeps the foot in a neutral position while you sleep, preventing the morning spike in pain.

Beyond these basics, many find long‑term success by pairing orthotic inserts with a consistent stretching routine and by choosing shoes designed for their foot type. If pain persists beyond a couple of weeks, a visit to a podiatrist or physiotherapist can pinpoint whether deeper issues – like tendon degeneration or nerve entrapment – need specialized care. Below you’ll find articles that dig deeper into each of these topics, from detailed plantar fasciitis stretches to choosing the right orthotic, so you can build a complete plan that tackles heel pain from every angle.